Should the 12x400m repeats (w/60 rest) done at a recent 5k race pace or should it be done faster? How fast? I ask because my recent 5k should have been faster because my 12x400m repeats were about almost a minute faster than my race pace.
Should the 12x400m repeats (w/60 rest) done at a recent 5k race pace or should it be done faster? How fast? I ask because my recent 5k should have been faster because my 12x400m repeats were about almost a minute faster than my race pace.
That session at 5k pace is easy. At 3k pace it´s rather hard. At 1500 pace it´s a killer.
mailbox wrote:
Should the 12x400m repeats (w/60 rest) done at a recent 5k race pace or should it be done faster? How fast? I ask because my recent 5k should have been faster because my 12x400m repeats were about almost a minute faster than my race pace.
sneaky troll.... 3/10.
So it should be performed at a 3k pace then? Not trolling, looking for a simple answer so I don't keep messing this workout up. I'm trying to see if I'm becoming one of those work out kings by hammering the intervals and coming up short race day
I don't get your ?
Are you saying your 400s are @ 15:00 pace and then when you race you run 16:00?
If so your endurance is the problem. More long runs and tempos.
No, no, the key is to run your workout at 5k pace and your race at 400 pace.
Overall pace min/mile pace. My 400s are about a 5:15min/mile pace and my recent 5k race is about a 6:15 min/mile pace. (I know it's slow, but I was also feeling dead the whole race) I don't know if I'm running my 400s too hard or my race isn't pushed hard enough.
You got something wrong with you then.
That's what my coach said too
It is probably because you are doing 400m intervals instead of 800m to 1200m intervals.
mailbox wrote:
Should the 12x400m repeats (w/60 rest) done at a recent 5k race pace or should it be done faster? How fast? I ask because my recent 5k should have been faster because my 12x400m repeats were about almost a minute faster than my race pace.
Only use i can think of 400m at 5k pace is in Alternations in between a tempo style run (starting from MP and getting it down to AT over time). Other than that as people said you are better off with longer intervals
Do what Pete Magill recommends: a few sessions of 20X400 @ goal 5K pace with 100m jog recovery.
mailbox wrote:
Should the 12x400m repeats (w/60 rest) done at a recent 5k race pace or should it be done faster? How fast? I ask because my recent 5k should have been faster because my 12x400m repeats were about almost a minute faster than my race pace.
It depends on the method.
My method is to run the intervals slightly faster than the most recent race pace.
For example, if you ran 5k in 20:00, the pace per lap was 1:36. So the intervals pace would be at around 1:26-1:32, with one minute recovery.
George Ilie wrote:
mailbox wrote:Should the 12x400m repeats (w/60 rest) done at a recent 5k race pace or should it be done faster? How fast? I ask because my recent 5k should have been faster because my 12x400m repeats were about almost a minute faster than my race pace.
It depends on the method.
My method is to run the intervals slightly faster than the most recent race pace.
For example, if you ran 5k in 20:00, the pace per lap was 1:36. So the intervals pace would be at around 1:26-1:32, with one minute recovery.
There's no edit option, so I'll continue with another answer.
Basically, the intervals would be faster than the race pace, OP.
Maybe the rest between intervals is not right in your case, too long maybe. The ratio should be 3:2 run/rest.
Let me guess: you did the intervals at 1:15/400 and you were expecting 15:40/5k, but you finished in some 16:20?
mailbox wrote:
So it should be performed at a 3k pace then? Not trolling, looking for a simple answer so I don't keep messing this workout up. I'm trying to see if I'm becoming one of those work out kings by hammering the intervals and coming up short race day
How exactly are you failing on race day? If you can't seem to hang on to your goal pace, you need to invest in more strength based workouts i.e. hilly tempos fartleks or mile repeats. Also, it is not about one workout (it never is), try to understand your performance in the larger context of your running program (which should span several months).
A good indicator workout say 2-3 weeks before your goal 5000 would be to run 3 x 1mi at race pace with a 3min recovery jog. If you fade, then perhaps you ought to scale down your expectations.
Come on, man wrote:
Do what Pete Magill recommends: a few sessions of 20X400 @ goal 5K pace with 100m jog recovery.
Better yet do 40x400 like quinton Cassidy did.
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